Hello and welcome to this guided meditation called Visiting Your Safe Place.
You can do this meditation when you are physically present at your sanctuary,
Such as a park or a bench in the neighborhood,
Or if you're feeling too exhausted today,
You can do it at home and imagine being in this place.
So I invite you to find yourself in a comfortable position,
Either sitting or lying down,
And make sure that you will not be disturbed.
Begin by relaxing your body and focusing on your breath.
Take a nice,
Full,
Deep breath in and exhale out.
Let your belly rise and fall with each breath.
No need to do anything at all.
Just breathe.
Good work.
Now think of a place where you feel safe.
It could be anywhere in the physical environment,
A bench at a park,
A rock near the river,
Sand on the beach or a bus stop.
Some place where you can feel the safety and warmth that can come from an open space.
And if you're inside the house right now,
Just imagine what it is like to be in your sanctuary.
Picture all the details of this place,
Like colors,
Smells,
And any sensations.
Vividly see all the colors being bright and shimmering.
Now take another deep breath in through your nose and imagine that you can sense the smells around you in this safe and wonderful place.
Imagine the smell of wood from a tree trunk early in the morning.
And feel the sensation of safety in your body.
How does it feel?
Notice how your chest and belly feel right now and feel all the sensations throughout your body.
Keep reminding yourself,
I am safe in this moment.
And let go any unnecessary worry or anxiety.
How do your legs feel?
Are they relaxed?
They have nowhere to take you right now,
So they are very relaxed.
Make some small movement with your head and feel the sensations in your neck.
Perhaps your body feels lighter or heavier.
Just notice all of the sensations in your body right now and take note of how this state feels.
If you are feeling tension in your body because of anxiety,
Let yourself know you are safe in this moment.
And let go any unnecessary worry or anxiety.
Notice in your body where you are feeling any shifts and sit with this feeling for some time.
You may encounter a feeling beginning to swell in you that doesn't feel very well and that is completely okay.
It's okay to feel all emotions,
Both positive and negative.
So allow this wave to just roll on by effortlessly.
Remember that you can always choose to come back to your safe place,
Feeling pleasant sensations,
Breathing towards them.
By sensing the good feelings and allowing the not so good feelings to pass by,
You change your entire body chemistry for the better.
And when you locate where these sensations arise,
You get a better understanding of your body.
Notice in your body where you are feeling any shifts and sit with this feeling for some time.
Keep reminding yourself,
I am safe in this moment.
And let go any unnecessary worry or anxiety.
Thank you for meditating with me.
Wish you a wonderful day.
Salaam.
